Monday 190513

WHITEBOARD BRIEF

– Strength: Today we are building to max Sumo Rack Deadlift. The purpose of this is to use less range of motion to tax your posterior in a different way.
– Metcon: Today’s metcon is meant to be done at maximal effort and completed in as few sets as possible – challenge yourself, but opt for moving faster vs. going heavier. All sets of squats and KBs should be capable of being done in sets of 10.

STRENGTH

1) Sumo Rack Deadlift: 5-4-3-2-1+. Rest 2:00
– 1+ = 3-4 sets of 1 up to a 1RM.
– Beginner: Build to a challenging set of 3 if form permits.
2) Warm-up Back Squats & Russian KBS

METCON

”Tombstone”
For time:
30 Back Squats (225, 155)
50 Russian KBS (70, 53)
30 Calorie Bike (24 Calories ladies)

Rx+: (275, 185) (88, 70)
L3: (185, 125) (53, 35)
L2: (155, 105) (45, 30)
L1: (135, 95) (35, 25)

*Alternate Option for Air Bike:
400m Run
40/34 Calorie Row
30/24 Calorie Ski Erg
8:00 Cap

EXTRA CREDIT

2 Options:
– Light Sledpull Powerwalk x 400 meters
– Reverse Hypers: 4 x 15. Rest 60s.

By |2019-05-09T09:53:22+00:00May 12th, 2019|Workout of the Day|